5K Trial Time Before Running Training Starts - That Running Guy

Aug 13, 2025

Intro: This is a quick summary of 5K Trial Time Before Running Training Starts from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

After completing a marathon, the creator decided to shift focus to 5K‑10K distances and ran a 5K time‑trial at a local parkrun.
He broke down his split paces (in minutes:seconds per kilometer) to gauge effort: 3:44, 3:48, 3:48, 3:53, 3:36, noting wind‑affected sections.
The plan moving forward is to build a consistent 5K‑specific training base, gradually increase weekly mileage (15 mi → 25 mi), add a weekly 10‑mile long run, and incorporate speed work (e.g., 3‑minute on/3‑minute off intervals or 1 km repeats) to improve leg turnover.
Goal: dip below 18:30 for a 5K, ultimately aiming for sub‑18:00.

Workout Example:

5K Time‑Trial (Parkrun) – 5 km
- Warm‑up: 10‑minute easy jog + dynamic stretches
- Main set: 5 km on the course, aiming for splits:
  • km 1 – 3:44 (into wind)
  • km 2 – 3:48 (with wind behind)
  • km 3 – 3:48 (into wind)
  • km 4 – 3:53 (wind‑assisted, but keep effort steady)
  • km 5 – 3:36 (finish strong, avoid sprinting to protect hamstrings)
- Cool‑down: 5‑minute jog + stretching

Feel free to adjust the paces to match your current fitness – the Pacing app lets you customize the target times.

Closing Note: Give this 5K trial a go, tweak the intervals to fit your current pace, and keep building that speed work. You’ll be on your way to a new PB in no time – and you can always fine‑tune the workout in the Pacing app. Onwards and upwards!